Comparing Nutrients in 14 ounces WaxgourdVS Valencia Oranges

Macros Ratio

Protein Fat Carbs

Waxgourd

10%

12%

78%

Valencia Oranges

87%

14 oz ▼

Macro Nutrients

Waxgourdvs Valencia Oranges

1.78%51.6kcal

Energy

6.7%194kcal

51.6 kcalvs194 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.82%0.79g

Fat

1.23%1.2g

0.79 gvs1.2 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.2%0.064g

Saturated Fat

0.43%0.14g

0.064 gvs0.14 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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Omega 3

3.97%0.064g

NA gvs0.064 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.03%0.35g

Omega 6

1.03%0.17g

0.35 gvs0.17 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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9.16%12g

Carbohydrate

36.3%47g

12 gvs47 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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30.3%11.5g

Fiber

26%9.92g

11.5 gvs9.92 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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2.83%1.6g

Protein

7.37%4.13g

1.6 gvs4.13 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Waxgourdvs Valencia Oranges

0%0μg

Vitamin A

5.3%47.6μg

RAE, retinol activity equivalents

0 μgvs47.6 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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13.2%0.16mg

Vitamin B1

28.8%0.35mg

Thiamine

0.16 mgvs0.35 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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33.6%0.44mg

Vitamin B2

12.2%0.16mg

Riboflavin

0.44 mgvs0.16 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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9.92%1.6mg

Vitamin B3

6.8%1.1mg

Niacin, nicotinic acid, niacinamide

1.6 mgvs1.1 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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10.6%0.53mg

Vitamin B5

20%0.99mg

Pantothenic acid

0.53 mgvs0.99 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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10.7%0.14mg

Vitamin B6

19.2%0.25mg

Pyridoxine

0.14 mgvs0.25 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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4.96%20μg

Vitamin B9

38.7%155μg

Folates and Folic Acid

20 μgvs155 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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57.3%51.6mg

Vitamin C

214%192mg

Ascorbic acid

51.6 mgvs192 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Waxgourdvs Valencia Oranges

7.54%75.4mg

Calcium

16%159mg

75.4 mgvs159 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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10%0.091mg

Copper

16.3%0.15mg

0.091 mgvs0.15 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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20%1.6mg

Iron

4.47%0.36mg

1.6 mgvs0.36 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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9.45%39.7mg

Magnesium

9.45%39.7mg

39.7 mgvs39.7 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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10%0.23mg

Manganese

3.97%0.091mg

0.23 mgvs0.091 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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10.8%75.4mg

Phosphorus

9.64%67.5mg

75.4 mgvs67.5 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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0.7%24mg

Potassium

21%710mg

24 mgvs710 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.44%0.79μg

Selenium

0.79 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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29.4%441mg

Sodium

0%0mg

441 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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22%2.42mg

Zinc

2.16%0.24mg

2.42 mgvs0.24 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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10.3%381g

Water

9.26%343g

381 gvs343 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Waxgourd vs Valencia Oranges:

Raw Waxgourd has 2.8 times more Vitamin B2 and 1.5 times more Vitamin B3 than Raw Valencia Oranges.
While Raw Valencia Oranges contain more Vitamin A, 2.2 times more Vitamin B1, 1.9 times more Vitamin B5, 1.8 times more Vitamin B6, 7.8 times more Vitamin B9 and 3.7 times more Vitamin C than Raw Waxgourd.
Both Raw Waxgourd as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Waxgourd vs Valencia Oranges:

Raw Waxgourd has 4.4 times more Iron, 2.5 times more Manganese, more Sodium and 10.2 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 2.1 times more Calcium, 1.6 times more Copper and 29.8 times more Potassium than Raw Waxgourd.
Both Raw Waxgourd and Raw Valencia Oranges have similar amounts of Magnesium, Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Raw Valencia Oranges contain 3.8 times more Energy, 4 times more Carbohydrate and 2.6 times more Protein than Raw Waxgourd.
Both Raw Waxgourd and Raw Valencia Oranges have similar amounts of Fiber per 14 oz.
Both Raw Waxgourd as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

WaxgourdVS Boiled WaxgourdValencia OrangesVS Boiled WaxgourdWaxgourdVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 14 ounces WaxgourdVS Valencia Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: